Vitamin C – Natural Immune, Anti-Inflammatory, and Antioxidant Support

Vitamin C – Inflammation, Immune, and Cellular Protection


Vitamin C (ascorbic acid) is one of the body’s most powerful antioxidants, essential for immune defence, collagen production, and protection against oxidative stress. It supports inflammation control, helps repair tissues, and strengthens the body’s resistance to infection. Because it isn’t stored in the body, a steady daily intake is necessary for maintaining optimal health and recovery.





Inflammation Support



Vitamin C plays a direct role in reducing inflammation and oxidative stress throughout the body.


  • It neutralises free radicals that drive inflammatory damage, helping protect blood vessels, joints, and brain tissue.
    Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7085302/
  • Supplementation has been shown to lower C-reactive protein (CRP) and interleukin-6 (IL-6), both key inflammation markers.
    Source: https://www.sciencedirect.com/science/article/pii/S0899900720301453
  • Vitamin C supports the production of anti-inflammatory cytokines, helping balance immune over-activation.
    Source: https://www.frontiersin.org/articles/10.3389/fimmu.2020.574974/full



Summary:

Vitamin C acts as a cellular antioxidant and anti-inflammatory agent, protecting tissues and helping regulate chronic inflammatory responses.





Immune System Function



Vitamin C is critical for immune-cell activation and function.


  • It stimulates the production and activity of white blood cells (neutrophils and lymphocytes) to fight infection.
    Source: https://pubmed.ncbi.nlm.nih.gov/29099763/
  • Deficiency increases susceptibility to infections, while supplementation shortens recovery time from colds and respiratory illness.
    Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409678/
  • Vitamin C also supports the integrity of skin and mucous membranes—the body’s first line of immune defence.



Summary:

Vitamin C strengthens both innate and adaptive immunity, helping the body resist infection and recover faster from illness.





Antioxidant and Cellular Protection



Beyond immunity and inflammation, vitamin C is a key antioxidant that protects DNA, proteins, and lipids from oxidative damage.


  • It regenerates other antioxidants such as vitamin E and glutathione, amplifying total antioxidant capacity.
    Source: https://pubmed.ncbi.nlm.nih.gov/27997266/
  • By protecting mitochondria (the cell’s energy centres), vitamin C helps preserve cellular energy and resilience under stress.
  • Research also links higher vitamin C levels with improved skin health and collagen formation for wound healing and healthy connective tissue.
    Source: https://pubmed.ncbi.nlm.nih.gov/20955490/



Summary:

Vitamin C protects cells from oxidative stress, supports tissue repair, and maintains collagen—key to healthy skin, joints, and vascular health.





Additional Benefits



  • Cardiovascular Health: Regular vitamin C intake supports endothelial function and blood vessel elasticity, reducing oxidative damage associated with heart disease.
    Source: https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.116.308537
  • Iron Absorption: Vitamin C enhances the absorption of non-heme iron (from plant foods), helping prevent iron-deficiency anaemia.
    Source: https://pubmed.ncbi.nlm.nih.gov/27808240/
  • Stress Support: As an adrenal antioxidant, vitamin C helps regulate cortisol release under chronic stress conditions.






Safety and Dosage



  • Common daily intake: 250 – 1000 mg per day, depending on diet and stress levels.
  • Water-soluble and generally safe; excess amounts are excreted naturally.
  • High doses may cause mild digestive discomfort in sensitive individuals.

 

 

Vitamin C is a cornerstone of immune strength and inflammation control.

It protects against oxidative stress, supports collagen and tissue repair, enhances iron absorption, and strengthens the body’s natural defences.

By reducing chronic inflammation and improving cellular recovery, vitamin C is essential for overall vitality and long-term health.